Connecting back to an earlier post, we are going to talk about ankle mobility this week. Ankle mobility is the ability of the ankle joint to move freely and smoothly through its full range of motion. This is important for maintaining proper alignment of the lower leg and foot, as well as for performing activities such as walking, running, and jumping. It also helps to maintain balance and stability. Inadequate ankle mobility can lead to a number of problems, including pain and injury. To understand its importance better, it might help to understand its structure. 

Ankles are made up of several bones, ligaments, and tendons that work together to provide stability and allow for a wide range of motion. The ankle joint is a hinge joint that connects the shin bone (tibia) to the ankle bone (talus), and it allows the foot to move up (flexion) and down (dorsiflexion). The ankle also has several ligaments that help to stabilize it. Additionally, the ankle has several tendons, including the Achilles tendon, that attach the muscles of the lower leg to the bones of the foot and allow for movement.

The importance of ankle mobility is highlighted by the fact that the ankle joint is responsible for transmitting weight and force through the foot, leg, and knee.

When the ankle joint is restricted in its movement, this can lead to a chain reaction of compensations and imbalances throughout the kinetic chain. This may result in pain and injury to the foot, ankle, knee, hip, and lower back. Additionally, limited ankle mobility can also negatively impact an individual’s overall performance in physical activity and sports. Damage to the ankle, such as a sprained ankle or a fracture, can limit mobility and cause pain, making it difficult to perform everyday activities.

There are a number of factors that can contribute to limited ankle mobility. These include genetics, injuries, and sedentary lifestyle. Additionally, certain conditions such as arthritis and plantar fasciitis can also affect ankle mobility.

Fortunately, there are several effective ways to improve ankle mobility. These include:

• Strengthening: Strengthening the muscles that support the ankle joint can help to improve stability and control. Examples of exercises that can be used to strengthen the ankle include calf raises, ankle dorsiflexion exercises, and balance exercises.

• Stretching: Stretching the muscles and tendons that surround the ankle joint can help to increase flexibility and range of motion. Examples of ankle stretches include calf stretches, seated ankle stretches, and ankle circles.

• Foam rolling: Using a foam roller to massage the muscles and tendons around the ankle joint can help to release tension and improve flexibility.

• Proprioceptive Neuromuscular Facilitation (PNF) stretching: PNF stretching involves using a partner or a resistance band to provide resistance during a stretch. This can help to improve flexibility and range of motion.

• Range of motion exercises: These exercises are designed to help increase the range of motion of the ankle joint. Examples of range of motion exercises include ankle circles, ankle pumps, and ankle rotations.

We would love to help you learn more about your ankles and why they’re so important, so please consult with us before embarking on any training programs. It is important to note that when starting an ankle mobility program, it is essential to start slowly and progress gradually. Ankle mobility exercises should be performed on a consistent basis, ideally every day. If you experience pain or discomfort while performing these exercises, stop doing them and let us help.

Ankle mobility is an important aspect of overall physical health and performance. Limited ankle mobility can lead to pain and injury, while proper ankle mobility is essential for performing activities such as walking, running, and jumping. There are several effective ways to improve ankle mobility including stretching, strengthening, foam rolling, PNF stretching, and range of motion exercises. It is important to seek guidance from a physical therapist or healthcare professional. We will encourage you to start slowly and progress gradually when starting an ankle mobility program.